Everyone knows that running can help you lose weight. But hardly anyone is informed that there is a proper run for weight loss. After reading this article, the reasons for the lack of desired results in many people who have chosen this type of improvement in their figure will become clear.
The benefits of running
By starting to run, you will be doing your body an invaluable service, filling it with health and strength:
- The blood will be saturated with oxygen;
- The heart and the entire vascular system will be strengthened;
- The bones will become stronger;
- The lungs will increase vital volume.
In the process of running, breathing and heartbeat become more frequent, thus speeding up metabolic processes and burning excess fat. But you can lose weight with it just by doing it properly.
An important point:running for 15-20 minutes will not make your figure thinner, although the healing effect will be noticeable.
It is recommended to start running two to three times a week, gradually achieving daily exercise with two days off.
And do not use weighing materials, especially for beginners. Such devices are mainly used by athletes to strengthen leg muscles and increase speed during competition.
So how do you need to run correctly in order to improve your physical fitness.
Types of running for weight loss
For a better understanding of the effectiveness of a particular type of running, you need to understand the working mechanism of the body during different loads:
- Jogging forces the muscles to receive energy from the sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes of such a load. Once you have eaten breakfast after exercise, you can not lose weight, as the lost sugar will come back again.
- Running for more than 1 hour causes the body to break down fat. Externally, this is determined by heavy breathing and fatigue.
- If you run for more than 1 hour 15 minutes, then the energy begins to be replenished by proteins, thus reducing muscle mass.
- When alternating brisk running with jogging and brisk walking, a vigorous process of fat breakdown begins.
At the same time, there is a certain pattern - a person with a larger body mass burns more calories.
It follows that you should run for weight loss for an hour, but not more than 1 hour 15 minutes or at intervals.
About interval running
This type is more suitable for busy people who do not have the opportunity to devote an hour of training time. It consists of alternating brisk running and walking in recovery. With such a load, certain processes in the body are stimulated, leading to the burning of fat reserves.
It only takes half an hour to do this. The program consists of 4 phases:
- The first walk 100 meters is done at a fast pace, which helps the body prepare for the load.
- For the next 100 meters, go for a jog, adjusting your breathing.
- Then you have to run the same distance at maximum speed.
- And go jogging again, restoring breathing.
Repeat all steps for 30 minutes.
Important:at the end of exercise in the next 6 hours, the human body continues to lose extra pounds.
About jogging (jogging)
One recommendation for beginners is not to run high speed marathons right away. The best way to start your workout is to walk slowly with a gradual transition to running. As you walk, you can do kicks, squats and jumps. Some techniques need to be followed:
- Breathe evenly and measuredly with inhalation through the nose and exhalation through the mouth;
- Keep your back straight with a forward look;
- The knees are slightly bent, which will reduce stress on the joints;
- The arms are bent at the elbows and move along the body.
A little advice for women: on "critical days" if you do not feel well, do not overdo it. Two days off will not hurt.
About nutrition
When it comes to nutrition while running, this is also a very important topic. The goal is to maintain energy at the right level and prevent the toxic effect of lactic acid on ketone bodies.
Since we consider running as a means to lose weight, it is permissible to eat before exercise no later than an hour and a half.
Before training
At the same time, you should not rely on cereals and legumes, potatoes and eggplants, mushrooms and cabbage, as well as spinach with radish. Do not eat fatty and fried foods.
To relieve the kidneys, blood vessels and heart from overload, fluid intake should also be limited. The maximum recommended dose is a glass of water or sweet tea half an hour before running. But while running, you should drink in sips - from 2 to 3 every 2 km.
After running
At the end of the workout, you should supplement the carbohydrates expended with a glass of tomato, apple, grape or citrus juice.
After about 20 - 40 minutes (time is individual, but not earlier and not later), you can eat without overdoing it and without relying on heavy food.
Best time to run
And, of course, one can not help but think about the best time to exercise in order to lose weight. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, which makes it get energy for exercise from body fat. In this case, you should run on an empty stomach.
- Running in the evening will help burn the energy accumulated during the day, causing fat to melt. This is especially true for office workers who are forced to sit at the computer all the time. To lose weight, it is best to run after a light dinner after at least an hour. And before you go to bed, drink low-fat kefir or eat an apple.
As you can see, you can run for weight loss at any time convenient for you - the main thing is right.
Who should not run
It is not recommended to start running for people with health problems such as:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Deformed beads;
- Stomach ulcers and varicose veins;
- Myopia;
- Diseases of the endocrine system and bronchial asthma.
Also, you can not train for any disease in the stage of deterioration and in inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Armed with all this knowledge, you can certainly do this interesting kind of physical education. The process will be even more enjoyable if you call a friend or friend for a run.